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Here are two challenging mountain stages of past Vuelta a Espana stage races. The 2015 Vuelta is going on right now. You can use these profiles and modify them to simulate one of this year’s stages. However, your riders probably wouldn’t know the difference if you used profile from a past Vuelta! Also included is a link to my playlist of fun Spanish songs to use in your Vuelta stages. Add some of the cues in the Cuez app and you are guaranteed an exciting and engaging cycling class your riders will be talking about for a long time!Read more…

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A couple of weeks ago I posted a ride profile called, “Group Ride—4 Hills,” which followed one of the routes used by my bike club. Do you want to create your own outdoor profile? Here are four tips to help you create a fun group ride profile, even if you are not an outdoor cyclist.Read more…

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In: Class Profiles, Outdoor Cycling
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Outdoor cyclists use the term “group ride” to describe organized (and not so organized) rides that often leave from predetermined destinations. These rides may start at a local bike shop or a convenient coffee shop. In many cases, group rides run on a regular weekly schedule, each with their own specific route. This profile follows one of the many routes my club and I use. Riding at a moderate to hard pace, it literally takes an hour to complete. With the exception of the warm-up and cool-down on Massachusetts Avenue, it is a loop. The first hill (Grove Street), third hill (Woods Street), and last hill (Mass Ave) are between a 5.5% and 6% grade. The second hill (South Road) is a 2.5% to 3% grade. The smaller grades make for very aggressive and fast climbing; one needs to be on alert for random attacks of kindness.Read more…

interval profile

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In: Class Profiles, Theme Ride Thursday
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Here is a fun summer-themed profile from our archives. It consists of eight intervals around threshold intensity or slightly above, alternating slower cadences with faster cadences. You may want to pull this one out again six or eight months from now when you put your winter coats back on and are dreaming of sun, sand, and surf! (For those of you in the southern hemisphere, that’s why you’ll want to use this profile now!)Read more…

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In: Class Profiles, Coaching and Cueing, Outdoor Cycling
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Bryan is a new contributor for ICA, and he starts with a bang-up profile that is sure to get your riders’ adrenaline flowing! It is a simulation of a real race that is held in Pasadena, California, twice a week in summers, nicknamed the Rose Bowl Brawl. This is what Bryan says about this ride: “On Tuesdays and Thursdays a 150+ rider peloton blasts 10 fast laps around the famed Rose Bowl. If you followed the 2015 Amgen Tour of California, it was also host to a nail-biting, down-to-the-millimeters sprint finish.” Yeah. Bring that to your riders now!Read more…

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In: Class Profiles, Coaching and Cueing, Teaching with Power
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Profile objective: To vehemently defy the cycling cardio gods with a dance of strength. Think of performing 1260 single leg squats; this profile requires no imagination.

The mention of “dance of strength” was not just a fun euphemism; get ready to bring your bike and legs on the dance floor with some powerful EDM (electronic dance music).Read more…

Paris-Roubaix

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In: Class Profiles
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The 2015 Paris-Roubaix is April 12th—why not get your riders ready now? You are going to LOVE this profile from last year! We looked to someone who is a fanatic about the Spring Classics bicycle races and is also an exceptional indoor cycling instructor, Matt Scheffer. Put the two together and you have an emotional, challenging, fun profile. This race is so full of history and drama, you can’t help but have a great time as you visualize the pavé (the rugged cobbled sections of the brutal 160-mile race).
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